Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

2,615 athletes joined

Natural Hypertrophy's 3x per week full body workout split for novice lifters

4.22

(64 ratings)

PROGRAM DESCRIPTION

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program to Boostcamp.

The novice program is ideal for novice lifters. It is a 3 days per week full body split that ensures high intensity and volume combined with ample recovery time.

The programs combine a mix of compound and isolation exercises aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.

Recommended workout days: Mon/Wed/Fri, or Tues/Thurs/Sat

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
60 minutes

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

WHAT PEOPLE ARE SAYING(64 ratings)

Only ratings with written feedback are displayed here.

4.22 / 5

Bryan DeboutAge 33, Man

13 hours ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Thank you NH! Great program to get back on track for me 👍

Andreas K.Age 42, Man

2 days ago

3 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Very well programmed and well thought out work outs thar really help to increase overall strength. What amazed me was the fact that I could push my body more than with my own programs due to the chosen excercises and intensity. Highly recommend this to anyone! 2 yr training and been on this program for little over a month.

Show All Reviews

You have to remember that everyone starts somewhere; not everyone is an experienced lifter who has been training for years and built up the serious muscle mass that turns heads. That being said, having a program that is designed for beginners that are looking to fine tune their physiques is ideal, and Natural Hypertrophy has crafted the perfect training program for someone like that.

Natural Hypertrophy has created program designed for beginners that helps to build and tone the muscle mass that you need, and that is the Ultimate Hypertrophy Programs: Novice.

This novice program is ideal for lifters who are just starting out in the gym. The novice program has you in the gym 3 days per week doing a full body split that ensures high intensity and volume combined with ample recovery time.

The hypertrophy program combines a good mix of compound and isolation exercises aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.